Intervals: 8 rounds of Pushups, Sit-ups and Squats.
Set your timer for 20 seconds work – 10 seconds rest.
During the work segment: AMRAP (as many repetitions as possible). (yes, work hard) (and count them so next time, you can notice how much you have improved).
20 seconds Pushups
10 seconds Rest
20 seconds Situps
10 seconds Rest
20 seconds Squats
10 seconds Rest
Repeat sequence 8 times.
No timer? No problem. Use this one.
You’re up next. Start already.
A mere 10 days from now, I will attend an advanced CrossFit Coaching Course. Even though I’m not as fit and trim as I want to be – strike that, WILL BE next year (i’ve been torturing myself with constant criticism, but I digress). From now until then, as an experiment, I will post some Workout programming. Please play along at home, give me feedback and help me improve. These are “on-ramp” workouts, not “fire-breathers” so don’t freak out. I’m including a “stupid small” starter to get you into the flow.
3 rounds for time:
10 burpees
20 squats
30 sit-ups
Post time to comments.
“Stupid small starter”: I can Just Do One and Declare Victory.
1 burpee, 1 squat, and 1 sit-up.
Instructions and Videos to help you be safe and get stronger:
Tips for good burpees (as if there is such a thing).
Improve your squat.
I want to track my food without spending lots and lots of time. I’ve used a lot of on-line diaries (for counting calories and “macros”). And I’ve used a paper journal from time to time. In our FB group, I asked for some suggestions. Yesterday, I tried several food tracking apps. On Sasha’s recommendation, I’m going to use MealLogger for a couple weeks and see if it “sticks”.
So far, what I like about MealLogger is it’s fast and flexible. I’ve installed it on my iPad and my Android phone. Plus it has a web platform too. I like the other tools but I’m not sure how many of them I will use. I don’t want to record the same date in a lot of different places. One feature I will use is setting targets for carbs and protein.
The other feature I like a lot is Groups. There is power in sticking with the herd. I read somewhere that “you reflect your friends” – weight, income, lifestyle, etc. I created a private 50Fit group on MealLogger. Please join me over there for food, fitness, and fun.
Some other apps I tried out:
My Diet Tracker. Very simple. Take a photo, make a note. That’s it. The app creates a chron feed. You can edit the date/time to change the order, but you cannot edit the text.
Yumget – has a lot of potential. I like the screens and features. But. It. Crashed. Every. Time. Deleted.
What are you using to stay mindful about your food choices?
Over on the FB group, we have a challenge starting up. Pick your own goal, etc., and get group support for achieving it. I’ve pledged to donate to the NRA next May if I run a 10k in over 60 minutes and weigh in above my goal weight (and body composition of under 25%). I will be measuring the following:
What’s something you’ve always wanted to achieve that seems just out of reach? Make it up! and then make it happen.
High intensity interval training (HIIT) can help improve fitness level quickly (and side-line you with an injury too). I want more power and speed. So I’ve decided to play the Tabata game. As defined on the CrossFit website, Tabata is
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
When you track your workouts, you can see whether or not your performance improves over time. The idea is to perform the intervals as fast and hard as you can. They are uncomfortable.
I hopped on the rower and created a workout of 8 intervals: 20 seconds work, 10 seconds rest. The workout lasts four minutes in total, with 2:40 of work. How hard could it be? Today’s score: 629 meters, shortest interval: 74 meters. Average: 78.75.
Did I mention Tabatas are uncomfortable? I can’t wait to see what the next chart looks like. Clearly pacing is helpful so I can maintain a higher power output over time.
Raw data (meters per interval): 76,80, 82, 82, 79, 74, 87, 79.
“Today, notice if you feel overwhelmed by all you have to do, or feel like you’re rushing from one task to the next. Just notice, and if you notice, perhaps take a second to focus on your breath and return to the present moment. In this moment, everything is OK.” Leo Babauta #zenhabits
50 fit 